Push Jerk – 2×3 @ 80%, 2×2 at 85%, 2×1 at 90% Jerks – does not have to be touch and go (can rest on chest between reps) 4RFT: 12 min cap 250m/200m row 50′ Dual DB Overhead Walking Lunge… Read more »
Dan Broughton
Sunday, February 4th
Hansen: 5 RFT 30 KBS 70/53 30 Burpees 30 GHD Sit Ups (or regular) Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother… Read more »
Saturday, February 3rd
Closed! Come and join the CFW family competing at the Mid-Atlantic Coalition Clash at Crossfit Lorton!
Friday, February 2nd
Workout 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars | knee raises 50 double-unders | single unders 15 squat cleans 135/85 | 95/55 25 toes-to-bars | knee raises 50 double-unders | single unders… Read more »
Thursday, February 1st
2RFT (25 min cap) 800m run 50 sit ups 1000/900m row 25 Russian KB Swings 70/53 | 53/35 | 35/26 Today is all about cardio and core complimenting each other. Stability – Accumulate 10 air squats with 20s hold at… Read more »
Wednesday, January 31st
Deadlift 2×3 ~ 85% 2×2 ~ 90% 2×1 ~ 95-100% Deadlifts, 6 heavy sets today, so we’ll spend most of our time here. AMRAP 10 8 Dual DB Clean 50/35 | 35/25 | 25/15 8 Dual DB Push Press 50/35… Read more »
Tuesday, January 30th
Longer Cardio Session For time: 30 min cap 1000/800 Meter Row 25 Hand-Release Push Ups | Knee HRPU | Knee PU 50/35 Calories Bike 25 Strict HSPU | 1-2 mats | Pike Push Ups/z-press 50/35 Calories Bike 25 Hand-Release Push… Read more »
Monday, January 29
Strength: 2×5 Push Press @ 75%2×3 Push Jerk @ 85-90%2×1 Split Jerk @ 100% NOTE – all percentages are based off our 1RM PUSH PRESS, so we should not exceed the maximum of our push press when we are split… Read more »
Sunday, January 28th
Come and join us for Open Gym from 1000-1200!
Sunday, January 28th
Come and join us for open gym from 1000 – 1200